What are Calisthenics?
Calisthenics are a type of exercise that uses a person’s body-weight for resistance, rather than relying on specialized machines and equipment or weights. They usually consist of simple movements or exercises that are repeated to gain strength or flexibility. Some of the most common calisthenic exercises include sit-ups, pull-ups, push-ups, lunges, squats, and planks.
Because they are adaptable and do not require specialized equipment, calisthenics have been one of the most popular forms of exercise for many years. A calisthenics workout plan can be done almost anywhere and can be modified or adjusted to target certain areas and to grow with a person as their fitness level improves.
What are the Benefits of Calisthenics?
The biggest benefit of calisthenic exercise is simplicity. Because the exercises use your own body and the forces of gravity as resistance, they can be done almost anywhere and do not require a gym membership or special apparatus to do. This saves money and makes them very convenient. It also means that a calisthenics workout plan can usually be kept up while traveling without having to make special arrangements.
Since calisthenics rely on your body, rather than an external weight or resistance, they can also reduce some injuries, especially muscle and joint strain and hernias from overexertion or excessive weight. This also makes calisthenic exercise suitable for a wider range of people than some other forms of exercise, especially for people who are older, less fit, or more overweight. It also results in a more balanced physique – your body will develop in proportion because calisthenics tend to work many muscle groups, instead of having the tendency that some weight lifters can develop toward an over-developed upper body and under-developed lower body.
Of course, a calisthenic workout plan is also beneficial in the same way that many other exercise plans are. It will give you better overall health and stamina and more strength, agility, and flexibility. Regular calisthenic exercise will burn fat and build muscle, and it can improve balance and coordination as you strengthen muscles and joints and become more used to moving your body. As the body gets stronger, many people have found that regular calisthenic exercise has helped to get rid of existing aches and pains. It can also improve your mood and mental health and increase your self-esteem.
What Are Some Popular Calisthenic Exercises?
Some of the most popular basic calisthenic exercises include:
Push-Ups
Sit-Ups
Lunges
Jumping Jacks
Squats
Pull-Ups
Crunches
Heel or Calf Raises
Planks
Flutter Kicks
Dips
A more advanced calisthenic workout plan may also include some plyometric and isometric exercises.
Plyometric exercises use high intensity, rapid movements to build “explosive” strength and movement. Some examples include:
Jumping – in place, side to side, front to back, or from the floor to a higher surface and back
Squat Jumps
Split Squat or Lunging Jumps
Ab Tuck Jumps
Sprinting, in place or on a track
Kicking – as fast as possible, with or without a punching bag or jumping between kicks
Punching, as quickly as possible, with or without a punching bag
Push-ups, as quickly as possible, can clap hands in front or back in between
Jumping jacks, often combined with other moves
Burpees, sometimes combined with push-ups and/or jumping jacks
Isometric exercises are a type of resistance training that stretches the muscles while holding a stationary position. They are used in many yoga and Pilates poses.
Some examples are:
The Plank
The Side Bridge or Side Plank
The Hundred Breaths – a popular Pilates exercise
Wall Squats
Wall Push-Ups
Hand Press
Overhead Press
Cross-Arm
Isometric Calf Raises
Isometric Shoulder Raises
Isometric Leg Extensions
In addition, some people have labeled certain types of exercise that rely only on the movement of the human body and the resistance from gravity and one’s own body as “calisthenic activities”.
These include:
Walking
Running
Martial Arts
Yoga & Pilates
Gymnastics
Aerobics
Dance
Rock-climbing& Bouldering
Parkour & Free-running
How are Calisthenics Used Today?
Because they are so adaptable, calisthenics are very commonly used for group exercises. Some historians even trace an early mention of calisthenics back to the Spartan army, who used them as a warm up and to stay in fighting shape prior to battle. Many sports teams and military units do calisthenics as a group and for physical training exercises. A calisthenics workout plan is also an important part of many school physical fitness programs and many group exercise classes.
Some of the most popular workouts around today, including P90X and INSANITY, incorporate calisthenics. Even programs that are focused around weight training or exercise machines often recommend calisthenics as a part of their program, either for stretching or as an additional cardio routine. Some other popular fitness challenges focus on one particular calisthenic exercise repeated a certain number of times or for a certain length of time. If you have tried the “plank a day”, “100 push-up, or “200 sit-ups” exercise challenges, then you have already taken part in a calisthenics workout plan.
While single exercise programs can provide a good start and motivate a person to make time in their daily routine for fitness, a better calisthenics workout plan will incorporate varied exercises that work all parts of the body. A good workout plan will contain both upper and lower body exercises and varied moves to target different muscles within these areas. While many of the exercises, like planks and push-ups, do effect several areas of the body and many muscles at once, it is still best to vary exercises to ensure that overlooked muscles are used as well and that they are being stretched and built up in more than one position.
How Do I Choose a Calisthenics Workout Plan?
The best calisthenics workout plan for you will depend on your goals and fitness level. It should work all muscle groups and should combine exercises which target the upper body, abs, and lower body. A beginner may choose to only work out 3 days a week, while a person who is in better shape may work out twice as much, focusing on the upper body one day and the lower body the next.
The intensity of the workout can be increased by increasing the number of reps. A beginner may start at 5-10 reps or intervals of just a few exercises, and then increase the number or intervals or reps or exercises per set as they need a greater challenge. At the beginning, the calisthenics workout plan will mainly build strength but, as the number of repetitions increase, it will become more of a way to build muscular endurance as well.